July 17, 2015 – Week 7, Day 3

Dynamic Warm-ups

Seated Dumbbell Presses
20’sx10
40’sx5
40’sx5
60’sx3
60’sx3
80’sx1
90’sx5
90’sx5
90’sx9

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
265x1
305x1
305x4
305x7

Incline Close Grip Spoto Presses
45x10
95x5
145x3
195x1
245x3
270x2
285x1

Neutral Grip Pull-ups
bw+20x10
bw+20x8
bw+20x6

34 Minutes of Stretching

Comments: Got to the gym pretty quick from work but alas, other people be lifting. Seated dumbbell presses again. Three working sets again. A rematch against the 90lbers. I did the same warm-ups as last time but with a bit heavier single. The half bench I prefer was in use so I had to use a different bench that threw me off a little on shouldering the dumbbells. Weight felt slow and heavy on the first two sets and I felt they were near max efforts. I managed a solid effort on the last set so that was good. Benching was next. Left side of my neck was tight from the last set of dumbbell work. No spot need for the first two sets as with this weight they were a sure thing. Felt alright but looked really fast on film. That guy from last week was there and I figured I’d rather die under the bar than let him “help” again. Luckily, someone I knew came in and I got a spot for the max rep set. First four felt good but I got ugly reps for the last two and stalled trying in vain to get one more. Incline spoto stuff followed. Minimal warm-ups needed. First set was perfect and also did great with the second set. Each rep was hitting the same spot and powering through. I felt the same with the last one but I must have pumped the brakes as it stalled halfway up and I did a little squirm to get it moving again. I felt good for more if I hadn’t got stuck. Upstairs for pull-ups. More weight, same reps. I was able to stop the swaying fairly early on in the first set. Starting to notice my hands settling with the increased weight of the movement. A good deal of stretching followed by three more recovery burritos. I think they are getting sick of seeing me there this week haha.